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Spring into good health!

Friday, March 23rd, 2012

Who is excited that spring is finally here??  Although most of the country was blessed with a mild winter the term spring automatically puts a smile on everyone’s face because they know warmer weather is on the horizon.

We have found some great tips to help kick off your spring on a healthy note!

Tips provided by: USNews.com

  • Hop into the garden- it is recommended to get out and do lawn work three days a week for at least an hour at a time.
  • Did you know gardening can burn up to 350 calories per hour?!
  • Sign the kids up for swimming lessons- drowning is the leading cause of accidental deaths in children.  Never allow kids near the pool unsupervised.  Swimming lessons are also a great way to reduce your child’s fear of water.  Get them started early to avoid fear and frustration when they get older.
  • Prepare for allergy season- it’s never too early to stock up on Kleenex.  You should also talk to your doctor about different antihistamines if you experience spring allergies.  However, Zyrtec and other formally prescription-based medications are now offered over the counter.
  • Clean out your make-up drawer- just like medications, cosmetics expire.  Clean out your make-up cabinet this spring to avoid eye infections or bacteria induced breakouts.
  • Wake up with the birds…early!
    • Studies have shown that those who wake up earlier are healthier and decrease their risk for depression.  We challenge you to not hit the snooze button tomorrow morning, get up and get moving!
  • Shop at your local farmer’s market- eat healthy while putting money back into the local community.  Most farmers markets run from late spring to early fall.
  • Walk for your lunch- use your lunch hour to grab a quick bite but walk to and from the restaurant to get in a quick workout, your doctor will be very happy with you!
  • Unless at the beach, stay away from sandals. I know, sad news, who doesn’t love their comfy flip flops?? They let your feet feel so free but unfortunately sandals put your feet at risk for stubbed toes, sprained ankles, tendinitis, arch pain, and even stress fractures.
  • Invest in some new pillows- research has found that after five years, 10% of your pillow is made up of allergy- or asthma provoking bacteria.  Gross huh?!

    •  

    We don’t want to overwhelm you with too big of a “to do list” so we will stop our list here but we hope some of these spring tips will help prepare you for a healthier spring season!

     

    Sources:

    http://www.usnews.com/usnews/photography/spring_tips/bigpicture.php?image=1

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    Yum Yum…Healthy Oatmeal Cookies

    Friday, March 9th, 2012

    Try out these great oatmeal cookies over the weekend!!

    Recipe provided by Wholegraingourmet.com:

    Ingredients

    (Dry)

    • 1 cup whole wheat flour
    • 1 1/2 cups of Large Flake Rolled Oats (smaller flake is ok too)
    • 1/2 tsp baking soda
    • 1/2 tsp baking powder
    • 1/2 tsp salt
    • 1 Tbsp Cinnamon
    • 1/2 tsp Nutmeg (optional)
    • 1/2 cup raisins
    • 1/2 cup walnuts

    (Moist)

    • 1/2 cup honey
    • 1/2 cup oil (corn, grapeseed or olive) * you can also use some applesauce to replace some of the oil if you wish*
    • 1 Tablespoon Molasses
    • 1 egg (beat with 1 Tbsp Water)
    • 1 tsp Vanilla

    Preparation

    1. In a large bowl, mix all the dry ingredients together.
    2. In a medium bowl, mix all the moist ingredients together. Hint: when measuring out the honey, spray the measuring cup with oil or baking spray–your honey won’t stick).
    3. Mix the moist stuff with the dry stuff. If the mixture seems too wet, add a bit of flour. If it isn’t binding together very well, you may wish to add an egg white.
    4. COOL the mix for 20 minutes in the fridge.
    5. Preheat the oven to 335 degrees (lower temperature due to the honey in the recipe which will burn more easily).
    6. Drop by teaspoonfuls onto your baking sheet (line the baking sheet with parchment paper). Press down with a fork to ensure even cooking.
    7. Bake for about 15 – 20 minutes or until golden on the bottom of the cookie. The cookies freeze very well and make a great snack!

    To find more great healthy recipes visit: http://www.wholegraingourmet.com/

    Sources:

    http://www.wholegraingourmet.com/recipes/43-cookies/58-healthy-oatmeal-cookies.html

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    Back By Popular Demand…The Scary Truth About Soda & Our Children

    Friday, March 2nd, 2012

    I hear so many people say “I only have one can of soda a day, that can’t be bad.” Well sadly enough, it can be bad for you in many different aspects.

    Drinking soda can lead to: obesity, diabetes, tooth decay, caffeine dependency, weakened bones, etc.  Now can you tell me that drinking one soda everyday is worth all that risk?

    These days it seems like anything we drink or eat comes with a certain type of risk and who wants to limit life’s little enjoyments just to be a little healthier?  Well everyone is different but I sure think if cutting soda out of my diet will help prevent my bones from weakening, then I’m on board!!  You take your pick!

    The shocking reality!

    Did you know the leading consumers of soda pop today are children and teenagers?  Studies have shown that teenage boys consume 3 or more cans of soda per day and  at least 10% of them drink up to seven cans a day, if not more!!!  Teenage girls aren’t any better, they likely consume at least two cans per day and 10% consume more than five cans a day! (Now guys  these numbers are  outrageous!!!)

    A quick math equation to put this in better perspective for you:

    In a simple 12oz. can of soda it contains around 150 calories.  If you times that by 7 (150 x 7) you would be drinking around 1050 calories just in soda a day!  Based on the Percent Daily Values of a 2,000 a day calorie diet you would be drinking over half of your daily calories just in soda!!!!  Guys, I don’t care what you say, that is terrible!!  This madness must stop!  *Look how much more food you could eat in a day if you were to cut the calories out of your beverage intake.

    I mean after all, don’t we all say: “Our children are our future?!”  As adults we need to take the initiative to limit, if not cut, soda out of our children’s diet!  According to the National Soft Drink Association more than 60% of middle schools and high schools provide vending machines for their students to have access to.  This is not helping the fight against obesity my friends!!

    What is so wrong with water?!

    Water was pretty much all our ancestor’s ever drank for the first 200,000 years of humans being in existence!  According to Barry Popkin, PhD, “High sugar drinks didn’t even exist until 150 years ago, and they weren’t consumed in significant amounts until the past 50 years.”  So there ya go, you will survive without soda!

    To learn more about the benefits of drinking water, visit: http://www.health-benefit-of-water.com/benefit-of-drinking-water.html

    Now tea (if unsweetened) is not bad for you either; read my blog post: on the Benefits of Drinking Hot Tea for more information.

    Other informative information:

    Did you know that if you limited your beverage intake to just water, seltzer, and unsweetened tea or coffee just one day a week, you’d save enough calories to lose more than 6 1/2 pounds per year!!! (According to David Zinczenko: Eat This Not That)

    Ready to quit drinking soda for good?!

    After you watch this video I am sure you will think twice about purchasing a soda pop the next time you stop by the vending machine!  (Warning: This video may make some viewers sick!) http://www.nomorebacon.com/790/the-first-step-to-stop-drinking-soda-get-grossed-out/

    Learn how many calories you should be consuming per day, visit: http://www.freedieting.com/tools/calorie_calculator.htm

    Missouri is even considering taxing soda pop consumers just for purchasing this “liquid candy”….what are your thoughts?!  We would love to hear them.

    Sources:

    http://preventdisease.com/home/tips43.shtml

    http://hubpages.com/hub/ARE-WE-KILLING-OUR-CHILDREN-THE-DANGERS-OF-SODA-POP

    http://www.freedieting.com/tools/calorie_calculator.htm

    http://www.health-benefit-of-water.com/benefit-of-drinking-water.html

    http://www.nomorebacon.com/790/the-first-step-to-stop-drinking-soda-get-grossed-out/

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    Learn the Facts about Vitamins

    Friday, February 24th, 2012

    When your doctor tells you that you need to start taking vitamins do you know which kinds are right for you?

    If you walk into a supplement store and ask where the vitamins are, you are usually directed to aisles among aisles of vitamins.  Talk about overload!

    Educating yourself on the different types of vitamins is the first step.  We have decided to help you out by doing some research to distinguish what types of vitamins your body actually needs.

    Identification

    According to Livestrong.com;

    Vitamins are made up of organic chemical compounds that are usually found in the foods that you eat.  Vitamins are recommended for the body to grow healthy and for your organs, skin, blood, bones, and hair follicles to develop properly.

    Vitamin Types 

    According to the MedlinePlus.com, there are 13 vitamins your body needs; A, C, D, E, K, and the B vitamins (B1; thiamine, B2; riboflavin, B3; niacin, B5; pantothenic acid, B7; biotin, vitamin B-6, vitamin B-12, and B9; folate).

    • Vitamins A, D, & K- fat soluble
      • These vitamins are stored in the bodies fatty tissues and released into the body rather slowly
    • Vitamins C & B-complex vitamins- water soluble
    • These types of vitamins  dissolve very quickly and are used right away by the body
    • B12 is the exception vitamin- this type of vitamin can be stored in your liver for years, all other water soluble vitamins don’t stay in your body long, what isn’t used is usually passed through your urine

    The Function of Vitamins

    • Vitamin A helps support healthy teeth, eyes, bones, soft tissue, mucous membranes, and skin
    • Vitamin C helps to absorb iron and supports wound healing
    • Vitamin E helps to form red blood cells
    • Vitamins C & E are antioxidants
    • Vitamin D supports bone growth
    • Vitamin K helps your blood thicken
    • All of the B vitamins help the production of hormones and metabolism

    Vitamin Intake

    The best way to get all the vitamins you need is through a balanced diet with a variety of foods, such as; fresh fruit, vegetables, lean meats, and low-fat dairy products.  In some instances you may need to take a daily multivitamin for ideal health.  Keep in mind, high doses of vitamins may make you sick.

    This a great vitamin/food chart: http://www.healthalternatives2000.com/vitamins-nutrition-chart.html

    Check out  the USDA Dietary Guidelines for Americans to see if you need to be taking any additional vitamin supplements.

    Sources:

    http://www.nlm.nih.gov/medlineplus/vitamins.html

    http://www.livestrong.com/article/229255-how-many-vitamins-does-a-person-need/

    http://fnic.nal.usda.gov/nal_display/index.php?info_center=4&tax_level=3&tax_subject=256&topic_id=1342&level3_id=5140

    http://www.nutritional-supplements-information.com/facts-about-vitamins.html

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    Have a Healthy Weekend!

    Friday, February 17th, 2012

    TGIF! How do you plan to spend your weekend?? No matter if it is indoors or outdoors you can still make healthy food and activity choices.

    You work so hard during the week to eat clean, work out daily, and avoid temptations but research has it when Friday rolls around all rules are off.  Why is that we wonder?

    Jennipher Walters, Certified Personal Trainer and Fitness Instructor wrote a great article on 10 ways to stay healthy during the weekend.

    1. Squeeze in a longer workout- during the week you rush around so much, why not allot more time to your gym visits on Saturday or Sunday?
    2. Eat like it’s a weekday- nutritious foods give you fuel and energy, don’t you want to be more energized on yours days off?
    3. Sleep as you would during the week- make sure you continue to get 7-8 of sleep per night.
    4. Get outdoors- go for a walk around your neighborhood and get some vitamin D!
    5. Fuel yourself for your upcoming week- by taking care of yourself during the weekends will leave you feeling energized and ready to go on Monday morning.
    6. Don’t go overboard on cocktails- Sure a night out with your friends is great during the weekend but there is no need to overindulge leaving you feeling crummy the whole next day.
    7. Plan sometime to just relax- you owe it to yourself to relax.
    8. Don’t worry about dieting as much as living a healthy lifestyle
    9. Weigh yourself Monday morning- this will give you the ample opportunity to admit you fell off the wagon over the weekend and you can construct a game plan about how to get back on track or you can reward yourself for taking such good care of your mind and body of the past few days.
    10. Always plan for the week ahead- create your grocery list; think about breakfast, lunch and dinner and a few (healthy) snacks in between.  When you plan ahead and are prepared you are more likely to eat healthy throughout the entire week.

    To see the full version of Ms. Walters article, please visit:  http://www.sparkpeople.com/resource/wellness_articles.asp?id=1607

    We hope everyone has a happy yet healthy holiday weekend!!

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    Superbowl Sunday!!

    Friday, February 3rd, 2012

    It’s almost Sunday Sunday Sunday!!! That’s right ladies and gents; the Superbowl is just two days away. Have you started your pre-party planning yet??

    It doesn’t matter if you are staying home and relaxing for the game or going out to a Superbowl party we have found a great recipe, with a healthy spin (of course) that you can indulge in this Sunday.  We want everyone to enjoy the game and commercials without the guilt of waking up Monday morning regretting what they over-indulged in.

    So here you go, a great recipe that is quick to make and sure to be the “best” dish at the party!

    Southwestern Seven Layer Bean Dip

    Recipe provided by EatingWell.com 

    Prep Time

    • Active Time: 20 minutes
    • Total Time: 20 minutes

    Ingredients

    • 1 16-ounce can nonfat refried beans, preferably “spicy”
    • 1 15-ounce can black beans, rinsed
    • 4 scallions, sliced
    • 1/2 cup prepared salsa
    • 1/2 teaspoon ground cumin
    • 1/2 teaspoon chili powder
    • 1/4 cup pickled jalapeño slices, chopped
    • 1 cup shredded Monterey Jack, or Cheddar cheese
    • 1/2 cup reduced-fat sour cream
    • 1 1/2 cups chopped romaine lettuce
    • 1 medium tomato, chopped
    • 1 medium avocado, chopped
    • 1/4 cup canned sliced black olives, (optional)

    Preparation

    1. Combine beans (refried and black), scallions, salsa, cumin, chili powder and jalapeños in a medium bowl. Transfer to a small/shallow microwave-safe dish; sprinkle with cheese.
    2. Microwave on High, around 3-5 minutes.  Wait until the cheese is melted and the beans are hot.
    3. Spread sour cream evenly over the hot bean mixture, then scatter with lettuce, tomato, avocado and olives (if using).

    Time Saving Tips:

    Prepare through Step 1, refrigerate and cover for up to 24 hours.  An hour before serving, continue with Steps 2 & 3.

    Nutrition (Per serving: This recipe makes 12 servings, 1/2 cup each)

    • 146 calories
    • 7 g fat ( 3 g sat , 3 g mono )
    • 12 mg cholesterol
    • 15 g carbohydrates
    • 7 g protein
    • 5 g fiber
    • 288 mg sodium
    • 164 mg potassium

    Nutrition Bonus: Fiber (20% daily value), Vitamin A & Vitamin C (15% dv).

    Exchanges: 1 starch, 1 very lean meat, 1 fat

    We hope you enjoy this recipe!! You can find the full Nutritional Profile for this recipe on EatingWell.com

    Enjoy the game my friends!!

    Sources:

    http://www.eatingwell.com/recipes/southwestern_layered_bean_dip.html

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    Healthy Chicken Noodle Soup

    Friday, January 27th, 2012

    Here’s the skinny, we found a healthier spin on chicken noodle soup.

    Some chicken soup recipes are full of sodium and defeat the purpose of even trying to eat healthy.  We found this great recipe on Nutritiontwins.com.  Enjoy!

    Ingredients:

    Serving size: 8

    •  8 cups of low sodium chicken broth
    •  3 cups of whole wheat pasta, boiled and drained
    •  4 chicken breasts, skinless, either roasted or grilled, shredded
    •  2 cups of celery, sliced
    •  2 cups of mushrooms, sliced
    •  2 cups of sweet onion, chopped
    •  2 tbs of olive oil
    •  2 tbs of garlic, minced
    •  1/2 tbs of parsley, chopped
    •  1/2 tbs of sage, chopped
    •  1/2 tbs of oregano, chopped
    •  pepper to taste

    On stove top, combine olive oil, celery, mushrooms, and onion until lightly browned (about 5-6 minutes) in a large pot. Add in chicken, garlic, and pepper until everything is mixed together. Finally, mix in the chicken broth, pasta, and herbs (parsley, sage, and oregano) and bring to a soft boil. Reduce the heat to a simmer, cover the pot, and let sit for about 10-20 minutes.

    According to the Nutrition Twins, each serving is about 200 calories and about 20 grams of protein.

    Eat healthy, live happy my friends!

    Sources:

     http://nutritiontwins.com/blog/329-chicken-noode-soup

     

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